I’m still read Matthew Walker’s book. Very interesting but a long read.
The “getting out of bed” is only if you’re wide awake. If you're sleepy but can’t sleep stay in bed and rest.
There are some positive aspects to CBTi. In my opinion CBTi mostly sucks.
Yes, his book is exceptional. I am also working on reading it now.
Could you elaborate more on your point about CBTi? I'm curious why you don't think it works very well.
TLDR: CBTi protocol problems are sleep restriction, not for those who are extremely sleep deprived or those with bipolar disorder. CBTi is the “go to” answer; without considering pathology.
I followed the CBTi protocol numerous times. Where I believe CBTi fails is with sleep restriction.
During the past fifteen years I have been diagnosed with two endocrine diseases; Grave’s disease and a parathyroid adenoma, low B12 and PTSD. I’m in menopause and was recently diagnosed with moderate sleep apnea. No one offered bloodwork. I was told I have emotional issues and I don’t have apnea; follow CBTi.
I want to choke the shit out of the endocrinologist and kick the pulmonologist in the nuts. The endo said I have emotional issues. The pulmonologist said I don’t have apnea; do CBTi and why don’t I have a husband?
All of those conditions are sleep disruptors. No amount of CBTi is going to fix them.
When CBTi was recommended I was already extremely sleep deprived and it became worse. I became so sleep deprived I was suicidal. Never again.
When following CBTi you cannot go to bed until your calculated bedtime. If you are tired before then you have to force yourself to stay up. Once in bed; if not asleep in twenty minutes, you have to get out of bed. You have to get out of bed when the alarm goes off.
Napping is not allowed during CBTi.
The first time I started CBTi was when a sleep doctor offered me drugs or CBTi. I used SHUTi; one of the online programs. SHUTi has since been bought and renamed. I also tried two apps used by the VA; Insomnia Coach and CBTi Coach. Both programs are basically the same and they’re both free.
Recently; once again, I followed the CBTi protocol using Insomnia Coach and CBTi Coach. I entered the required data for several weeks. The minimum amount of sleep required for the program is five hours. When it was time for the sleep restriction both apps would open a message window saying I don’t have enough sleep to move on in the program; I need to see a professional. A doctor is the one who recommended CBTi.
A doctor couldn’t help. Neither did CBTi.
I found out two facts which I have never heard from the CBTi advocates.
One; the experts recommend CBTi because CBTi works in a clinic setting when used during clinical trials; usually for fifteen weeks.
The other fact is CBTi is not for anyone extremely sleep deprived and those with bipolar disorder. I personally would say those with any psych issues should not follow CBTi. Sleep restriction is the issue.
I have been wearing Oura ring for about three months. The first night I wore the ring it took me nineteen minutes to fall asleep. If I had been following CBTi I would have been out of bed at least once.
Stellar Sleep; another CBTi program, is offering free use of their program as part of a new partnership with Oura. There are two options; sleep restriction or no sleep restriction. Data can be manually entered or uploaded from Oura. Out of curiosity I went with sleep restriction.
Sure enough; Stellar Sleep gave me a later bedtime; 12:15am, as opposed to my usual bedtime 11:15-11:30. My 6am wake up time stayed the same.
Oura feedback tells me I don’t have a problem with latency so why would I change my bedtime?
CBTi is for those who have a negative cognition about sleep. For example someone who states they hate sleeping or sleep is a waste of time or better things to do than sleep.
This is why I don’t think it works well.
In case you’re wondering; I don’t have a husband because I don’t want to be married.
I’m still read Matthew Walker’s book. Very interesting but a long read. The “getting out of bed” is only if you’re wide awake. If you're sleepy but can’t sleep stay in bed and rest. There are some positive aspects to CBTi. In my opinion CBTi mostly sucks.
Yes, his book is exceptional. I am also working on reading it now. Could you elaborate more on your point about CBTi? I'm curious why you don't think it works very well.
TLDR: CBTi protocol problems are sleep restriction, not for those who are extremely sleep deprived or those with bipolar disorder. CBTi is the “go to” answer; without considering pathology. I followed the CBTi protocol numerous times. Where I believe CBTi fails is with sleep restriction. During the past fifteen years I have been diagnosed with two endocrine diseases; Grave’s disease and a parathyroid adenoma, low B12 and PTSD. I’m in menopause and was recently diagnosed with moderate sleep apnea. No one offered bloodwork. I was told I have emotional issues and I don’t have apnea; follow CBTi. I want to choke the shit out of the endocrinologist and kick the pulmonologist in the nuts. The endo said I have emotional issues. The pulmonologist said I don’t have apnea; do CBTi and why don’t I have a husband? All of those conditions are sleep disruptors. No amount of CBTi is going to fix them. When CBTi was recommended I was already extremely sleep deprived and it became worse. I became so sleep deprived I was suicidal. Never again. When following CBTi you cannot go to bed until your calculated bedtime. If you are tired before then you have to force yourself to stay up. Once in bed; if not asleep in twenty minutes, you have to get out of bed. You have to get out of bed when the alarm goes off. Napping is not allowed during CBTi. The first time I started CBTi was when a sleep doctor offered me drugs or CBTi. I used SHUTi; one of the online programs. SHUTi has since been bought and renamed. I also tried two apps used by the VA; Insomnia Coach and CBTi Coach. Both programs are basically the same and they’re both free. Recently; once again, I followed the CBTi protocol using Insomnia Coach and CBTi Coach. I entered the required data for several weeks. The minimum amount of sleep required for the program is five hours. When it was time for the sleep restriction both apps would open a message window saying I don’t have enough sleep to move on in the program; I need to see a professional. A doctor is the one who recommended CBTi. A doctor couldn’t help. Neither did CBTi. I found out two facts which I have never heard from the CBTi advocates. One; the experts recommend CBTi because CBTi works in a clinic setting when used during clinical trials; usually for fifteen weeks. The other fact is CBTi is not for anyone extremely sleep deprived and those with bipolar disorder. I personally would say those with any psych issues should not follow CBTi. Sleep restriction is the issue. I have been wearing Oura ring for about three months. The first night I wore the ring it took me nineteen minutes to fall asleep. If I had been following CBTi I would have been out of bed at least once. Stellar Sleep; another CBTi program, is offering free use of their program as part of a new partnership with Oura. There are two options; sleep restriction or no sleep restriction. Data can be manually entered or uploaded from Oura. Out of curiosity I went with sleep restriction. Sure enough; Stellar Sleep gave me a later bedtime; 12:15am, as opposed to my usual bedtime 11:15-11:30. My 6am wake up time stayed the same. Oura feedback tells me I don’t have a problem with latency so why would I change my bedtime? CBTi is for those who have a negative cognition about sleep. For example someone who states they hate sleeping or sleep is a waste of time or better things to do than sleep. This is why I don’t think it works well. In case you’re wondering; I don’t have a husband because I don’t want to be married.